Boiled Mature Seeds Winged Beans
Winged beans, mature seeds, cooked, boiled, with salt
Nutrition Facts
- Total Fat 5,84 g7%
- Saturated Fat 0,83 g4%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 249 mg11%
- Total Carbohydrate 14,94 g5%
- Dietary Fiber —
- Total Sugars —
- Protein 10,62 g21%
- Vitamin D 0 µg0%
- Calcium 142 mg11%
- Iron 4,33 mg24%
- Potassium 280 mg6%
100g of Winged beans, mature seeds, boiled contains 147 kcal calories, 10,62g protein, and 4,33mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein27%(42 kcal)
- Carbs39%(60 kcal)
- Fat34%(53 kcal)
Nutrient density
Meets ≥10% Daily Value for 11 of 26 nutrients
High nutrient densityUse Boiled Mature Seeds Winged Beans in your next meal plan
Melio can build a complete week of meals around Boiled Mature Seeds Winged Beans (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Boiled Mature Seeds Winged Beans has a potassium-to-sodium ratio of 1.1:1, which is considered neutral for blood-pressure support.
- Boiled Mature Seeds Winged Beans contains more iron per 100 g than raw spinach — 4 mg vs 3 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 147 kcal | 7% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10,62 g | 21% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 14,94 g | 5% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 5,84 g | 7% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 249 mg | 11% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 280 mg | 6% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 142 mg | 11% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 54 mg | 13% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 153 mg | 12% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 4,33 mg | 24% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,44 mg | 13% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,77 mg | 86% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,2 mg | 52% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 2,9 µg | 5% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,83 g | 4% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 2,15 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,55 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,3 mg | 25% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,13 mg | 10% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,83 mg | 5% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,16 mg | 3% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,05 mg | 3% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 10 µg | 3% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,65 g | — |
| Leucine | 0,76 g | — |
| Isoleucine | 0,45 g | — |
| Valine | 0,47 g | — |
| Threonine | 0,36 g | — |
| Methionine | 0,11 g | — |
| Phenylalanine | 0,44 g | — |
| Tryptophan | 0,23 g | — |
| Histidine | 0,24 g | — |
| Arginine | 0,58 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 67,19 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Winged beans, mature seeds, cooked, boiled, without salt | 172453 | 147 | 10,6 | 14,9 | 5,8 |
| Winged beans, mature seeds, cooked, boiled, with saltcurrent | 172477 | 147 | 10,6 | 14,9 | 5,8 |
| Winged beans, mature seeds, raw | 174283 | 409 | 29,7 | 41,7 | 16,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated18%(0,83 g)
- Monounsaturated48%(2,15 g)
- Polyunsaturated34%(1,55 g)
Household serving sizes
g- cup
- 172 g
Frequently asked questions about Boiled Mature Seeds Winged Beans
How many calories in Boiled Mature Seeds Winged Beans?
Boiled Mature Seeds Winged Beans contains 147 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Boiled Mature Seeds Winged Beans?
Boiled Mature Seeds Winged Beans contains 249 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Boiled Mature Seeds Winged Beans?
Per 100 grams, Boiled Mature Seeds Winged Beans contains 10.62 g protein, 14.94 g carbohydrates, and 5.84 g total fat.
Is Boiled Mature Seeds Winged Beans good for keto or low-carb?
Boiled Mature Seeds Winged Beans has 14.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Boiled Mature Seeds Winged Beans nutrition data come from?
Nutrition data for Boiled Mature Seeds Winged Beans is sourced from USDA FoodData Central (FDC ID 172477). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172477/nutrients.
Diet compatibility
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Boiled Mature Seeds Winged Beans
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Mature Seeds Winged Beans.
3 meal ideas using Boiled Mature Seeds Winged Beans
Starter templates matched to Boiled Mature Seeds Winged Beans's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with boiled Mature Seeds Winged Beans
A warm bowl of oats with boiled Mature Seeds Winged Beans, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with boiled Mature Seeds Winged Beans
A warm grain bowl with boiled Mature Seeds Winged Beans, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Simple dinner with boiled Mature Seeds Winged Beans
Pair boiled Mature Seeds Winged Beans with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 172477), accessed 2019-04-01.
Published: 2019-04-01
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Use Boiled Mature Seeds Winged Beans in your next meal plan
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